Tag Archives: growth

Still struggling to lose excess holiday weight? A workbook to help cut dangerous sugars from your diet

When I first published The Realist’s Guide To Sugar Free, lots of people asked for a paperback version of the book. I resisted for a while, as only offering the the book in electronic form meant I could keep the price low and get the message out there.

Over time, the requests for a paperback version have continued to grow. So I decided to take the plunge and create one.

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The physical copy of the book not only contains the important tips, tricks and psychology of the ebook version, but also contains a greater degree of interactivity. The Realist’s Guide To Sugar Free is not a cookbook. It is not a diet book. It is about serious lifestyle change and kicking a powerful addiction. I’ve built the paperback version to contain space for you to make notes and answer the questions I ask you in real time.

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Countless studies have shown that the act of writing down your goals vastly improves your chances of reaching them. The same goes for your habits and routines. It empowers people to take conscious, positive decisions rather than make unhelpful unconscious choices.

This has turned the guide into a workbook of sorts. It can be your personal journal on the road to eliminating processed sugars from your life for good. The 9 step action plan includes the space you need to analyse your behaviour, face up to your bad habits and document your journey to a sugar-free lifestyle.

I know how difficult it can be to rely on willpower alone, so there is real value to be found in writing down your motivations and weaknesses. When the craving for a sugary snack strikes, having a tangible reminder of why you’re changing your life helps you to resist. I know I struggled to stay sugar free over the holidays and then had to kick the addiction again, so I’ve returned to this basic guide to get myself back on track. If it works for me, then it can work for you.

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The Realist’s Guide To Sugar Free is available at Amazon (UK) and Amazon (US) in both formats.

Love the book? Then please leave a review on Amazon. Reviews help keep the book visible, which means I can help more people make the change to a happier and healthier life.

 

It’s quitting time: How Jon Acuff’s Quitter changed my life

I first read Jon Acuff’s Quitter 3 years ago on vacation. I even wrote a review on it.

I loved the book. It had many useful insights. So, did I come home from that sunny beachside view, walk into the office and hand in my notice?

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No, I did not.

Why? Not because I didn’t want to. At the end of the book, when you feel the glimmering possibility of quitting your day job for your dream job, there is a pop quiz. One that gives you an idea of whether or not you’d make it in the real world.

I answered the questions and, despite knowing doing so wouldn’t give me the answer I wanted, I answered them honestly. The result? I was putting in some work, but not in enough areas to enable me to quit. I was annoyed with the outcome, but only because it was telling me what I already knew. It wasn’t giving me a quick out. It wasn’t giving me any kind of false hope.

The false hope is a common flaw of many business / self-help books. Their purpose is to sell you a concept. The promise that the book will change your life forever if you just follow their new approach or idea. Life isn’t that simple. Especially when it comes to quitting a stable, good job in a tough economy.

So I went back to work, but I also looked seriously at my side projects. My passion projects. Instead of keeping them as hobbies, I made them into real, practical things. Hobbies are great, but they don’t come with obligations and deadlines. You don’t hustle on a hobby. Writing for fun is the best thing ever, but I had to understand the difference between that and writing things that would allow me to follow my dreams.

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Every year since that first experience, during my two weeks looking out over the ocean, I read the book and took the quiz again. Each year, my score got a little higher. It was slow, but it was progress.

Then one day, without that sunny view, I could feel the change in the air. It was a normal Tuesday morning, but something tickled the back of my mind. I grabbed the book and before work, I took the survey. I got a score of 65. That seemed pretty good. Higher than ever before. I flicked to the scorecard to double check.

The answer: it’s quitting time.

Still, felt like I had some work commitments and loose ends to tie up. It seemed like the decent thing to do. I also see there was a little bit of fear involved with quitting. A reason to put it off for a little while longer.

Now, after so many years of wishing it was time to quit, I finally have.

In four weeks, it will be my last day with my present company before going it alone for a while. It will be tough, but it is the most exciting thing I have ever done. Persistence has paid off and Quitter gave me the framework to create my best chance of success, rather than an impulsive leap into the unknown.

Thanks Jon!

You can find my original Jon Acuff’s Quitter review here.

4 reasons why it’s not too late to start a profitable side project

Some people love having side projects. Other people love the idea of having side projects. The dream that one day, you’ll find the magic bullet that will let you escape the 9-5 grind.

With the internet’s ability to peer into the carefully curated lives of others, we get a false sense of what success is and how young you need to be to achieve it. There is a sense that if you haven’t changed the world by the time you are twenty-five, you probably never will.

Which is, for the record, bullshit.

Billion dollar tech startups created in some fourteen year old whizz kid’s bedroom are always going to make you feel inferior. Yet most people don’t really make something of themselves until their late thirties or forties. You don’t really know who you are when you are a teenager. You may have some technical skills, advanced ones at that, but you haven’t lived yet.

You don’t have a multitude of people and experiences to shape you. These come later in life. Much of the dissatisfaction we experience is because we’re expected to set a course in our mid-teens and then stay on that hard earned (and often still paying for with student loans) trajectory.

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So let’s bust some myths about why it’s not too late. These are all from my personal experience too, so I’m not just spinning someone else’s yarn here.

1. It won’t take as long as you think

It will probably feel like it, but it won’t. For most entrepreneurs, the skills that make them successful and competitive are not ones they learned through formal education. Yet for most people who think about changing income sources, the education route is the only way they know. It takes a lot of cash and time to retrain when you have existing responsibilities, like a job, a family and a mortgage. For most people, that scenario feels impossible.

But the three years of expensive qualifications and then on the job training won’t be the route for many successful side projects.

2. You can use the Pareto Principle to speed things up

The Pareto Principle is broadly that 80% of the results come from 20% of the tasks/effort. Once you can establish this as a defining life principle, you can really make things move. In life, work and all the grey areas in between, we see it in action all of the time.

Let’s apply the Pareto Principle to the time/cost retraining fear above. 80% is a high enough level of competency to succeed at most things. If our three year degree course teaches us 80% of the skills during just 20% of the time, then by working out what those key skills are and ignoring the rest, then three years quickly becomes less than one.

If we can find out what those things are, we probably won’t even need to pay for the course anyway.

There are obviously exceptions of course, but I’m assuming your side project isn’t to become an astronaut or a brain surgeon.

3. If you’re reading this, you probably already have the skills you need

Again, see the caveats about brain surgeons and astronauts. If you’re poking around in my skull then I expect you to have more than an ability to use google effectively. For anyone else, then if you’ve found me, you’re already on the right track. Even if your side projects have nothing to do with the internet, in our current world, you’ll still need to master it in order to sell your products and services. Side projects can become businesses very quickly. They might not become ‘jobs’ in the traditional sense, but they can if you want them to.

Everything you need to know these days is buried on the internet somewhere. You just have to find it, learn it, be brave enough to do it. Which brings us to…

4. Consistency is more important over the next year than where you are now

This is actually the hardest step. When you’re starting out, the rewards are non-existent at worst, infrequent at best. There is nothing so dispiriting as a first iteration flop, whether it’s a book, product or YouTube video. Casey Neistat makes it look so easy, right?

You burn bright with enthusiasm at first, but then it all fizzles out. The excuses come thick and fast. Before you know it, a month has rolled by before you remember your side project and dust it off.

The lesson here is that you don’t just pick up where you left off. The clock resets to zero, or close enough. You’re rusty. Those three strangers who actually found your new YouTube channel have moved on, forgotten about you. Frustration and overwhelm sets in.

The good news? If you can be consistent and you have something of value, in a year you can experience exponential change. It can take as little as six months to grow your idea into a sustainable, life changing source of income. Not a billion dollar startup, but enough to quit the 9-5 and focus on it full time.

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Your side project can work for you at home or secretly inside your laptop, even if you are on a sun-drenched beach in Bali or walking around the streets of New York. It can do it if you are turning 30, or 40, or 50.

Location independence matters to me. So does having the time to prioritise my health. So does having time to spend with my friends and family. If you’re reading this, then I suspect they might matter to you too.

So stop reading. Start doing.

Now.

2017: New Year, New Goals, New Dreams

I’m not going to lie. During November and December I fell off so many wagons I couldn’t work out which one I wanted to get back on first. So I drank another glass of wine, enough cheese and crackers to sink a small boat and opened a box of chocolates instead.

But now that has all changed! By the mystical power of the calendar year flicking over, my willpower has returned and I am wholesome and virtuous again!

I wish.

I’m not sure I’ve ever been wholesome and virtuous. But I have begun to steadily correct course this week to get back on track. But where did it all go wrong in the first place?

I suspect much of it came down to illness and exhaustion. I failed to achieve a lot of things in 2016 because I felt worn out or ill most of the time. Listening to the Creative Penn podcast, it was great to hear another writer making health a priority in 2017. It is very easy to set ‘business’ type goals only. We’re taught how to focus on finance and career, but not necessarily spiritual or health goals. Last year was a harsh reminder of how if I don’t sleep and maintain a healthy lifestyle, eventually I’ll fail in other areas as well. I had two (because I’m a slow learner) fairly serious burnouts last year. I’m determined not to make the same mistakes again.

I’m tracking my sleep on my Fitbit and have once again begun the process of detoxing from sugar. I got a huge morale boost from seeing my book, The Realist’s Guide To Sugar Free at #2 in the kindle personal health charts in the first days of January. Hopefully I’ve been able to help a few people on their journey towards making the change too. Throw in a daily journaling and gratitudes practice and I can keep moving towards a physically and emotionally better me.

I’ve also challenged myself to read a book a week in 2017. With an English degree, I find it easy to read quickly, so the only excuse I have for not doing it is that I simply haven’t made it a priority. I have to hold myself accountable for that.

Mainly, I want to work on more exciting and challenging writing projects in 2017. I won’t give the numbers, but I have set myself a pretty hardcore stretch goal for increasing my writing income compared to 2016. Like health and reading, it will come down to prioritising and commitment. I’m good with that. When the 6am alarm sounded each day this week, I got up, got coffee and did the work. That’s how you achieve anything, right?

So those are some of my goals and plans for 2017. I want to get into a more consistent blogging schedule as well, to hold myself accountable to these things as much as anything. It also means I’ll get to share some tips and tricks I find along the way.

2016 was a terrible year generally, but with some major personal highs. I want 2017 to be the year to give back. To use my voice to make a change in the world when I can. That sounds lofty and ambitious. But if you haven’t been happy with the way things went politically in 2016 then you have to raise your voice. You have to do something. As Shonda Rhimes said, a hashtag is not a movement. Do something.

Top 5 podcasts of 2016

Looking back through the archives, I apparently didn’t do a ‘best of’ post for anything last year. In 2016, audio has finally become my favourite way to learn. I still spend a portion of each day listening to podcasts and love them just as much as I always have done. Back in 2014 I selected a podcast that was the best in one of five genres I listen to. This year, I’ve just gone for a flat out top 5 instead.

So, in order of ranking, we have a new winner:broadcast_artwork_cortex_artwork

“CGP Grey and Myke Hurley are both independent content creators. Each episode, they discuss the methods and tools they employ to be productive and creative.”

I found Cortex via a reference on one of Myke’s other podcasts earlier this year and hopped over to see what it was all about. I was instantly hooked. Being a full-time independent creator is something I aspire to, so listening to Myke and Grey talk the the trials and joys of doing so was eye opening. Not only that, it was great to hear someone who thinks a lot like me (Grey, not Myke) when it comes to decision fatigue, organisation and mild disdain of how most other humans think sometimes. I found a kindred soul through the digital airwaves and that is a very rare thing.

My second favourite podcast of the year couldn’t be more different. Lighthearted, laugh out loud funny, The Librarian Is In has kept me up to speed in the world of books and culture during a year when I couldn’t spend as much time in bookstores as I would like:

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“The Librarian Is In is the New York Public Library’s podcast about books, culture, and what to read next.”

It’s campy, informative and yet not ashamed to dive into dark topics when the books demand it. It is possibly the most inclusive podcast that I listen to, where any book is good for someone and no matter who you are, you are welcome.

At number three, we have the 2014 winner making its way back onto the list:

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The Pen Addict is a weekly fix for all things stationery. Pens, pencils, paper, ink – you name it, and Brad Dowdy and Myke Hurley are into it. Join as they geek out over the analog tools they love so dearly.”

Big changes have happened for both Myke and Brad since the 2014 list, but they still have something new to say about pens and other stationery items each week. It’s been great to watch them grow and evolve over time and pull the pen community with them to lift us all up. Yes, there is a pen community. Yes, it is very niche as markets go. But I’m not sure there’s a nicer fandom out there, and the ratio of normal to crazies (there are always some crazies, just a fact of life) makes it the best of any community I’ve been part of.

Anyone reading this will probably know that writing is my passion. Anyone aspiring to be a full time writer will also know that the only way to get there is to keep learning and become more skilled at your craft. So at number four, Writing Excuses is the best podcast I’ve come across for that.

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“Fifteen minutes long, because you’re in a hurry, and we’re not that smart.”

Most podcasts about writing are actually about marketing and publishing. Although this podcast touches on that occasionally, it is more like a masterclass on craft. Understanding how the construction of your writing controls the mind of your readers is so important. You can self-publish in ten minutes these days, but writing something great takes as much thought and effort as it always has done.

Finally, This Is Your Life by Michael Hyatt is still one of the best business podcasts around.

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“This Is Your Life™ is my weekly podcast dedicated to intentional leadership. My goal is to help you live with more passion, work with greater focus, and lead with extraordinary influence.”

It’s about to undergo a change in 2017, which won’t be the first time since I started listening in early 2014. Although the focus is on leadership and business skills, there has been a definite shift towards the ‘why’ of work and life. Yes, it still is all about achievement, but instead of merely productivity tips, it now gets under the hood of what you are working towards. One of the few business podcasts that promotes the value of sleep and doing nothing sometimes, it then gives you the tips and tools to move forward with whatever it is you feel truly called to do.

So that’s my best of podcasts list for 2016. Three of them (The Pen Addict, Writing Excuses, This Is Your Life) remain from the original 2014 list. I’ve sampled about fifty different podcasts since then, so I see this longevity as a testament to the quality of content they produce. If you have a commute, a day job where you can put on some headphones and ignore the world, or if you just want an accompaniment to your daily walk, I think podcasts are a perfect way to get positive input for your brain.

As for our winner, Cortex has changed the way I will live my life in 2017, I am sure of that.

Subtle discomforts

I haven’t posted here for a while. As well as being very busy, there was a strange discomfort that I couldn’t quite put my finger on.

This morning, I realised what it was. I’d probably known all along, but I finally acknowledged it.

When I published my Sugar Free book, I decided to give Facebook a go, despite disliking it as a concept for years. Obviously, if you’re going to use it for marketing purposes, then it made sense to link my blogposts to it.

I still hated it. More importantly, its open door policy and spooky algorithm meant that everyone I may have ever known was being suggested to me in other places, such as my Instagram. Even people who I don’t want to be part of my life. It was like a sledgehammer of suggestions that kept poking sore spots.

So this morning I deleted my Facebook account. I’m under no illusions that it will make all the problems instantly go away. But I realised I don’t want the downsides it brings, no matter what the upsides might be.

It feels good. If something bothers you, then get rid of it, even if other people tell you it’s a ‘must have’ item. Trust your own instincts. They’re probably right about things more times than you realise.

Floating: why it is beneficial to my physical and mental health

Everyone who knows me understands that I inhabit a strange place between logical efficiency and unconstrained creativity. Essentially, this:

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In reality, I try to be efficient so I can get the things I must do out of the way as quickly as possible, so that I can enjoy the things I want to do. Like a lot of people, I frequently seem to slide down the slippery slope towards getting more done, rather than getting the right things done.

Luckily for me, just under a year ago, Time To Float opened up nearby. Before, I had travelled to London to float, but for anyone in the centre of the England, this is infinitely more convenient. So, why did I try it and why do I keep doing it?

1. Sleep

I’ve put this first, because it is the one I can actively measure. I’ve always ‘felt’ like I slept better after floating, but having recently started wearing a fitbit, I was interested to see if my gut feel actually resembled reality.

Apparently, it does:

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I selected two nights, one from the week before floating and the second from the week after. Both had a similar amount of ‘total’ sleep. But you can see the quality of that sleep was markedly different. After floating I had prolonged periods of sleep without restlessness (the light blue bars that make the first picture look more like a barcode). This was really interesting to see and I’m glad it’s not just all in my head.

2. Physical Relaxation

The physical effect of floating is a strange one. At first, I find that it is like lying down on a really comfortable bed. Then I start to become aware of areas such as my neck and shoulders relaxing, letting go of a tension that I’ve simply become used to feeling. I try to use a standing desk at home, because prolonged periods of sitting during my workday makes the problem so much worse. Even doing that, I still find my shoulders tensing in response to any stressful scenario. Feeling that tension disappear is amazing.

Finally, when the session is over, trying to stand is almost hilarious. My body gets used to being weightless very quickly, so when my feet get back on the earth it feels like my limbs are made of lead. For a few moments you are aware of gravity in a way that can be achieved by little else. I tend to be a little zoned out for a while after and have to take advantage of the chill out area.

3. Creative/Strategic Thinking

Unlike sleep, this can’t be quantified with a chart. But I notice it every time, depending on what phase of life I am in. If I’ve been juggling multiple projects and can feel the beginnings of burnout and poor decision making, then floating allows me the clarity to get to the higher levels. Most people don’t apply strategic thinking to their daily lives, but I have no intention of getting to 80 and wondering how I ended up in a place I never wanted to be. The sensory deprivation may be a part of it. But it certainly works.

Alternatively, there are times when I just want to come up with new ideas. They may be for my writing, or they may be for other side projects. Sometimes I go into the session with a problem already in mind, giving myself a chance to really think about it in the silence. The aha! moment usually comes a few hours later, seemingly out of nowhere, but really from the freed up depths of my subconscious. Other times I am open to whatever my brain comes up with when it is allowed to do nothing but think. I’ve recently been reading Greg McKeown’s Essentialism and I can see how floating provides me with a fast track to getting that clarity. Although it is easy to understand the physical effects, the psychological ones are as profound.

So those are the key benefits of floating for me. There are many more that are important for other people, but these are the ones that have had a positive impact on my own life. If you think that could work for you, then definitely check it out.

 

How I Did It: The Realist’s Guide to Sugar Free

After almost a year of being sugar-free, I’ve finally written a book about it. You see, despite being stubborn and competitive (mostly with myself), living a life without sugar was hard. Really hard. Despite understanding all the associated health risks, I still struggled to give it up and then remain virtuous in the face of temptation.

Let me tell you something about myself: I don’t like failing.

Every self help book will tell you failure is necessary. Trying and failing is how you learn what works and what does’t. That doesn’t mean I have to like it. So despite several epic failures that resulted in a large tub of ice and a spoon, I have been determined to find a way to remove sugar from my diet, yet still live in the real world. Along the way I’ve been keeping track and it is the results of my journey that I’ve put into this book.

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This is not a cook book. It is not a detox plan. It is a step by step programme of strategies to help you eliminate sugar in the face of the temptations life will throw at you. Knowing how to cook a delicious four course sugar-free meal won’t help you at all if you don’t actually find the motivation to do it on a daily basis. Most people I know are too busy working or chasing after small children to be able to put that kind of time into planning and prepping a meal. It’s a nice idea, but it just doesn’t work for most of us.

So if you want a humorous and honest guide to eliminating sugar from your life, then this is the book for you. Even if you’re not sure you want to quit sugar completely, the easy to understand information will still help you make better choices when faced with the temptation and sweet food marketing you’ll encounter every day.

Blurb:

A humorous and honest guide to eliminating sugar from your diet. For good.

Quitting sugar in the real world is hard. Sugar is everywhere and your friends think you’re mad for not eating cake. You’ve done the 8 week detox plan and part of you still craves chocolate so much that you develop a mild twitch when you see a brightly coloured wrapper on the shelves in front of you.

Deeply addictive, sugar is everywhere. Even added to the most unlikely foods, the majority of us exceed the recommended daily intake without even realising it. Instead of teaching you how to cook fake cake, or pretending that quinoa really is an exciting grain that will revolutionise your view on salads, this book guides you through the myths about sugar in our food and through the realities of addiction. The 9 step action plan then helps you make the change and really stick to it.
Even if you’re not quite ready to eliminate all sugar from your life, this book contains practical tips to help you shop wisely, create good habits and sustain better lifestyle choices.

Available at amazon.com and amazon.co.uk

Cookies and Creme and… allowed?

I’ve got a week of driving from site to site ahead of me, so I thought I’d share this snack hack I’ve been using to stay on the sugar-free wagon:

Fist of power!

Fist of power!

I first heard about Quest bars on the Cortex podcast. Generally speaking, if something gets the CGP Grey seal of approval then that’s good enough for me.

They’re pricey (as are all protein bars) but worth it when you consider them as a meal replacement. I’ve been using Quest bars fairly consistently all summer as they don’t include a lot of carbs and sugars like many protein bars. So I can eat them without ruining the sugar-free lifestyle I’ve been maintaining for a year now. They have a whole range of flavours, but so far, cookies & creme is the clear winner. I’ve still to get my hands on the peanut butter version though, so that could quickly change…

I know a chocolate bar or a dodgy fast food lunch would give me the instant pick-up feeling, but that’s really not in keeping with what I want to get out of my life. Instead, the protein keeps me feeling full and my brain actually working through the afternoon, when the slump traditionally kicks in. So a massive thumbs up from me.

I’m not in any way affiliated with Quest, but I’m always keen to share anything that I think is helpful. So that’s my Monday snack hack to start a busy week off right!

 

Climbing back on the wagon

I can’t believe it’s been four months since I last sat and wrote a post. The time just slips away when you’re not looking.

I’ve also been keeping a paper journal more rigorously, which reduces the need to blurt out my thoughts and feelings online. Which is a good thing for everyone really. Plus I’ve been away. Plus I’ve been ill. Stack it all up and I’ve had many excuses for being away from the blog space for awhile. Today, however, marks the return to climbing back on the wagon in almost every area of my life.

I’m lucky enough to have recently spent nearly two weeks in Mexico, with nothing to do but lie on the beach, read, eat nice food and have cocktails brought to me on whim. Not a bad way to live. But in all seriousness, it was a much needed break. As I wrote in my last post, I’d become overwhelmed and lost in my side projects, whilst maintaining a full time job and doing a gruelling weekly commute.

Then there’s Brexit. Don’t even get me started on this act of self-sabotage and insanity that Britain seems to thing is a good idea. It’s utter madness, but it has had the curious effect of solidifying a few things for me as I attempt to get back into a more productive routine:

  • Post holiday, it’s definitely time to get back on the sugar-free lifestyle. I feel rubbish off it, and there won’t be any money for the NHS to look after me and my sugar-related illnesses twenty years down the line the way things are going
  • Writing should be something I love, not a chore. If I don’t enjoy it, then I shouldn’t do it
  • I should possibly become less dependent on European travel. Which is fine, because Cornwall is lovely, assuming someone does something about the weather. (Also, it’s not fine really. Less freedom of movement and a spiralling pound suck)
  • Side projects can spiral out of control and suddenly become the cause of burnout. It’s not too late to think about doing less for 2016, whilst still being productive and having fun. This was an aha! moment I had whilst listening to one of my new favourite podcasts, Cortex.
  • Comfortable is easy. But at a time when the risks are at their highest, the rewards are also at their greatest. Somebody out there has to get them and it won’t be me if I flop at the end of the workday into three hours of mindless TV. Something I’ve never done until this year, I might add.

Independent of me, the remainder of 2016 will be a year of change. That genie is not going back in his bottle. So I might as well do what I can to influence the outcome I want, rather than just sit back and let stuff happen to me.

I think that’s all quite spirited and positive for the end of a Monday, even if I do say so myself.